Author: Sous Vide

Location: Gridlock
Date: 2021-12-28
Weather: 48 and cloudy with a few sprinkles.

Q: Sous Vide
PAX: 7 – Sous Vide, Axeman, Zebra, Incognito, Possum, 49er, Muck

Warm-O-Rama
Dynamic stuff

Tha Thang
Started with a big lap around the parking lot. Got into groups of two. We did 5 exercises for 1 min each and then ran another lap. We did three rounds. Round 1- flip the tire, coupon thrusters, SSH’s, box jumps, plank.
Round 2- flip the tire, coupon curls, mountain climbers, split squats, LBC’s.
Round 3- flip the tire, Mercans, plank jacks, leg kicks, big boy sit ups.
Finished with 3 minutes of Mary.

End in COT

Location: Gridlock
Date: 2021-12-13
Weather: 30 and clear

Q: Sous Vide
PAX: 9 – Sous Vide, Bootlegger, Muck, Axeman, Zebra, The Janitor, Chewbacca, Possum, Steve-O

Warm-O-Rama
No warm up

Tha Thang
Rucked and stopped every few minutes to do 60 seconds of never surrenders while hold your ruck, thrusters, traveling side plank 30 seconds each way, floor press with ruck in hands, and dips.

End in COT

Location: Gridlock
Date: 2021-11-23
Weather: 21 clear and cold

Q: Sous Vide
PAX: 10 – Sous Vide, Incognito, Zebra, The Janitor, Oshag, Possum, Lincoln Log, Showcase Showdown, Raquel, Muck

Warm-O-Rama
Dynamic stuff

Tha Thang
Mosey to the baseball entrance and did three sets of box jumps and donkey kicks. Mosey to end of lot and did 10 Welsh dragons. Truck push! Two in the truck, two pushing for 30 seconds, two doing SSH’s, two doing mountain climbers and two doing squats. Two rounds. Finish with partner Rock Paper Scissors. Loser did 3 burpees then 4, then 5 and back down.

End in COT

Location: Gridlock
Date: 2021-11-20
Weather: 29 and clear

Q: Sous Vide
PAX: 10 – Sous Vide, Incognito, The Janitor, El Fed, Oshag, Muck, Possum, 49er, Axeman, Raquel

Warm-O-Rama
Mosey to basketball court. SLH ran.
Lots of dynamic stretches.

Tha Thang
Mosey to big hill by LCA. SLH ran.
Did 11’s on hill. Burpees up top and squats at bottom. Mosey to coupons at football field. Groups of two. 100 curls while partner ran to other side and back. 100 dips and 100 chest press. SLH ran even more and had fun! Got into two teams of five and ran a relay. Both teams were on opposite corners of a 40 x 40yd square. When finished, made grid a 30×30 and ran again. 20×20 and 1×1. SLH ran again and beat everyone. Mosey back to flag. SLH got in a ton of running and hill work. She even stole some cones that marked our grid. She had a great morning as we all did!!

End in COT

Location: Gridlock
Date: 2021-11-08
Weather: 33 and clear

Q: Sous Vide
PAX: 4 – Sous Vide, Chewbacca, Possum, Incognito

Warm-O-Rama
None

Tha Thang
Rucked and talked.

End in COT

Location: Gridlock
Date: 2021-10-30
Weather: 55 and drizzly. Ok rainy!

Q: Sous Vide
PAX: 6 – Sous Vide, Axeman, Muck, Chewbacca, Hertz, Raquel

Warm-O-Rama
Prisoner squats
SSH’s
Seal jumps
Flings
Pogo jumps
Skipping
Shuffle
Lunges
Slow and low
Leg raises
Sky divers
Bulldogs
Forward/backward leg circles
Mountain climbers
Single leg mountain climbers

Tha Thang
HIIT – 45 seconds on and 15 off 2 rounds
Mountain climbers
Burpees
SSH’s
Mercans
Jump lunges
Plank jacks
Jump squats
High knees
Plank walks
Butt kickers

Medicine ball work with a partner 1 min. each
Slams
Back to back
Sit ups
Chest pass
Back to back
Overhead squats
Lunge with overhead throw
Underchuck
Side toss
Squat press

Short mosey

End in COT

Location: Gridlock
Date: 2021-10-19
Weather: 52 and clear

Q: Sous Vide
PAX: 9 – Sous Vide, Bootlegger, Geppetto, Steve-O, Muck, Oshag, Showcase Showdown, Incognito, Red Flanders

Warm-O-Rama
Various dynamic stretches

Tha Thang
Paula Abdul – started at the first light pole at the entrance of the parking lot and ran to the third light pole and did 10 Mercans. We then ran back one light pole and did 20 mountain climbers. We continued this pattern by running two light poles ahead and the then one back for a total of 15 light poles finishing at the top of the parking lot.
Next, we did everyone’s favorite, Welsh Dragon. You start with 4 Bear Crawls, then 1 mercan, then one plank Jack and one set of shoulder taps. Your repeated the process but added 2 until you reached a set of 10. Next, standing broad jumps for about 60 feet and then finished with 6 or 7 hill sprints.

End in COT

Location: Gridlock
Date: 2021-10-04
Weather: 62 and cloudy

Q: Sous Vide
PAX: 7 – Sous Vide, Oshag, Muck, Possum, 49er, Geppetto, Axeman

Warm-O-Rama
None

Tha Thang
Rucked and talked

End in COT

Location: Gridlock
Date: 2021-08-10
Weather: 72 and muggy

Q: Sous Vide
PAX: 8 – Sous Vide, Muck, Incognito, Steveo, Axeman, Raquel, Showcase Showdown, Bandwagon

Warm-O-Rama
Dynamic stuff

Tha Thang
Mosied to coupons by parking lot. Paired up and did 100 chest presses while partner ran 50yds and did three burpees. Second set was 150 curls. Mosied to brick wall and did 20 donkey kicks. Mosied back to flag and did Black Jack. Mercans and LBC’s.

End in COT

Location: Gridlock
Date: 2021-09-14
Weather: Clear, humid and 68

Q: Sous Vide
PAX: 14 – Sous Vide, Possum, Wally World, Showcase Showdown, Nurse Joy, Muck, Incognito, Bandwagon, Axeman, Steve-O, Ollie, Geppetto, Oshag, Red Flanders

Warm-O-Rama
Dynamic stretches

Tha Thang
In the big parking lot we started in one corner and did 20 burpees. Ran to the next corner and did 19, next corner 18 and so on until we got to 1. All in all, almost 2 miles covered with 210 burpees.
Great job guys!! There was zero complaints and fun was had by all!!!

End in COT

Location: The Fort
Date: 2021-07-26
Weather: 75 and very humid

Q: Sous Vide
PAX: 6 – Sous Vide, Dry Rub, Shooter, Coach K, Shank, Miracle Gro

Warm-O-Rama
Various dynamic stretches

Tha Thang
Got into groups of two. Group one did 200 hand release Mercans while the partner ran forty yards and did 6 tire flips. Group two did 300 squats while running down to do farmers carry with two 50 lb dumbbells. Group three did 300 med ball slams with 5 burpees at the end of the run and finally the last group did 300 SSH’s and drug the steel sled with 50 added pounds.
These young guys are in shape and pushed me to my limit. It was a fun but challenging workout. Thanks for having me guys!!!

End in COT

Location: Gridlock
Date: 2021-07-06
Weather: Clear, tepid and slightly humid

Q: Sous Vide
PAX: 5 – Sous Vide, Muck, Possum, Wally World, Axeman

Warm-O-Rama
Several dynamic exercises

Tha Thang
Got in groups of two with 5 stations. Station 1- thrusters with a coupon. Station 2- med. ball slams. Station 3- med. ball over the shoulder. Station 4- mercans. Station 5- farmers walk.

At each station, one partner worked (AMRAP) while the other rested. We did all 5 stations for 5 rounds.

End in COT

Location: Gridlock
Date: 2021-07-05
Weather: Perfect with a little humidity

Q: Sous Vide
PAX: 5 – Radio, Sous Vide, Possum, Zebra, Muck

Warm-O-Rama
None

Tha Thang
Rucked towards LCA while stopping a few times to do Mercans and squats. Went through the gate to the LCA football stadium and rucked the bleachers and around the track. On the way out we found some big tires to flip. Rucked back to the flag.

End in COT

Location: Gridlock
Date: 2021-06-01
Weather: 59 clear and perfect

Q: Sous Vide
PAX: 6 – Sous Vide, Muck, Possum, Oshag, Incognito, Wally World

Warm-O-Rama
SSH’s, seal jumps, flings and squats. Frankensteins, knee hugs, quad pulls and shuffling.

Tha Thang
Did a Baba O’Riley (5 min. of Imperial Walkers to the song) Then, using the whole parking lot, we did a Paula Abdul. Snaking our way up we added 5 burpees and 10 mercans to Oshags approval and snaking our way back down we added 5 squats and 10 SSH’s. For those that did the Murph yesterday this was a great way to get rid of the lactic acid buildup. Again, this was met with Oshags overwhelming support, especially the Baba O’riley!!!! It was the hardest thing he will do today.

End in COT

Location: Gridlock
Date: 2021-05-10
Weather: 43 and brisk!

Q: Sous Vide
PAX: 14 – Sous Vide, Zebra, Bagman, Nurse Joy, Mule, Possum, Jigsaw, Sushi, Muck, Radio, Wally World, Incognito, Oshag, Axeman

Warm-O-Rama
None

Tha Thang
Put on backpacks with weight and walked as far as we could in 45 minutes.

End in COT

Location: Gridlock
Date: 2021-04-27
Weather: 61 and amazing!!!!!!!!!!!!!!!!!

Q: Sous Vide
PAX: 10 – Sous Vide, Oshag, Jigsaw, Lincoln Log, Boo Boo, Muck, Bagman, Incognito, Possum, Wally World

Warm-O-Rama
Dynamic stuff then ladder work (footwork).

Tha Thang
Four groups. Each group had an exercise to complete while the partner ran 50 yds. down and back.
Station 1- 200 Mercans and 5 burpees
Station 2- 400 jump ropes and 6 tire flips
Station 3- 300 mountain climbers and drag the sled down and back.
Station 4- 300 SSH’s and farmers walk two coupons.
Finished with a 1 minute plank and 3 40 yard sprints.

End in COT

Location: Gridlock
Date: 2021-03-23
Weather: 48 and clear

Q: Sous Vide
PAX: 8 – Sous Vide, Possum, Wally World, Boo Boo, Oshag, Zebra, 49er, Incognito

Warm-O-Rama
SSH’s, seal jumps, flings, squats, Superman’s, hip pop ups, mountain climbers, knee circles, bulldogs, leg kicks, shuffle, knee hugs, quad pulls, high skipping, pogos.

Tha Thang
Got into 4 groups of two. Group 1 was in the truck, group two pushed for 30 seconds, group three and group four planked while waiting. The group that was in the truck got out and ran around the loop in the parking lot back to the start and planked again. Each group did this four times. We then finished with a Welsh Dragon. Miraculously, all that pushing allowed my truck to work again and I was able to drive home safely. Thanks guys!!!!

End in COT

Location: Gridlock
Date: 2021-02-27
Weather: 50 and damp. Otherwise awesome!

Q: Sous Vide
PAX: 8 – Sous Vide, Radio, Muck, Lincoln Log, Oshag, Raquel, Toto, Axeman

Warm-O-Rama
10 squats, 20 SSH’s, 20 seal jumps, 20 flings, 20 pogo jumps, 5 high pogo jumps, 20 wide outs, 10 gate swings, 10 scissor jumps, skipping, side shuffle, lateral run, backwards cycle, lunges, side lunges, hip pop ups, single leg hip pop ups, single leg raise, outside leg raise, inside leg raise, sky divers, bulldogs, forward/backwards leg circles, bulldogs with straight leg, knee to arm pit, cobras, iron cross, mountain climbers, groiners, single leg mountain climbers, lead leg pick ups, rock and rolls.

Tha Thang
Car pushing. Two people pushed a car for 30 seconds. We did four sets of 30 seconds each. Jogged to baseball entrance and did three sets of 20 donkey kicks on brink wall followed by 10 single leg squats on the benches. Walked back to glad and finished with Atwood minute plank.

End in COT

Location: Gridlock
Date: 2021-02-16
Weather: 14 degrees and breezy.

Q: Sous Vide
PAX: 4 – Sous Vide, Muck, Incognito, Wally World

Warm-O-Rama
10 SSH’s, seal jumps, and flings. 10 copper head squats, Frankensteins, knee hugs and quads.

Tha Thang
We completed the 7 of Diamonds workout. We used the four corners of the big parking lot and did 7 rounds of the following:
7 burpees
14 2ct. American hammers
21 mercans
28 air squats
21 SSH’s
14 tricep dips
7 Catalina wine mixers at each of the four corners.

End in COT

Location: Gridlock
Date: 2021-01-23
Weather: Breezy, clear and balmy

Q: Sous Vide
PAX: 13 – Sous Vide, 49er, Incognito, Raquel, Purple Rain, Splash Down, Wally World, Possum, Radio, Hertz, Muck, Toto, Mrs Pac Man

Warm-O-Rama
Side straddle hops, seal jumps, flings, copperhead squats IC. Dynamic stretching.

Tha Thang
Mosey to football field and get in groups of 2. There were 6 stations and each partner had three minutes to complete 60 of each exercise. Stations were as follows 1. Kettle bell swings and calf raises 2. Big boy sit ups and planks 3. Lunges and plank jacks 4. Squats and curls 5. Box jumps 6. Hamstrings. After each station we ran to the scoreboard and back.

End in COT

Location: Gridlock
Date: 2021-01-12
Weather: 22, dark and breezy. Great morning!

Q: Sous Vide
PAX: 7 – Sous Vide, Possum, Raquel, Muck, 49er, Boo Boo, Incognito

Warm-O-Rama
10 each of ssh, seal jumps, flings. 10 squats oyo, 10 legs swings oyo and then various dynamic movements.

Tha Thang
Mosey to basketball court and designated the four corners as first base, second base, third and home. Starting at home we did 7 burpees. Mosey to second base and do 7 burpees then back home and second again for a total of 28 burpees. Round two consisted of 14 four count flutter kicks and home and second and increased to 21 for round three which was mercans. Round four was 28 squats, round five was 21 ssh, round six was 14, two count American hammers and round seven was 7 jump squats. We then mosied back to the parking lot and did three hill sprints.

End in COT

Location: Gridlock
Date: 2021-01-04
Weather: 32 and clear

Q: Sous Vide
PAX: 13 – Sous Vide, Radio, Oshag, Toto, Ping, Muck, 49er, Sushi, Pom Pom, Possum, Mister Slate, Axeman, Incognito

Warm-O-Rama
None

Tha Thang
Rucked with periodic stops for fitness.
20 back lunges with high knee.
10 back lunges with 20 mercans.
10 lunges, 10 mercans, 20 shoulder taps.
10 lunges, 10 mercans, 10 shoulder taps and 10 jump squats.

End in COT

Location: Gridlock
Date: 2020-12-08
Weather: Low 20’s and awesome!

Q: Sous Vide
PAX: 16 – Sous Vide, Animal Style, Oshag, Ronaldo, Raquel, Mister Slate, Possum, Ollie, Lincoln Log, Boo Boo, Purple Rain, Ping, Incognito, Radio, Muck, Wally World

Warm-O-Rama
Side straddle hops, flings, seal jumps, squats and Frankensteins

Tha Thang
Everyone got in groups in twos. There were 7 cones in a single file line. Each group started at a cone and the eighth group was at the top running a suicide of 5, 15 and 30 yards. When the runners got back each group moved forward one cone. The exercises were planks, burpees, mercans, squats, LBC’s, Bobby hurleys, and mountain climbers. We did this two times.
The next station was dragging a 70lb sled down 30yds and back while the exercises were planks, burpees, curls, SSH’s, jump rope, squats and big boy sit ups. This station was done three times.
The last station was a suit case carry down 30yds and back while the groups did planks, burpees, chest press, med. ball throws, plank jacks, SSH’s and leg kicks.

End in COT

Location: Gridlock
Date: 2020-11-03
Weather: 35 and clear

Q: Sous Vide
PAX: 11 – Purple Rain, Wally World, Animal Style, Splash Down, Oshag, Possum, Incognito, Muck, Boo Boo, Zebra, Sous Vide

Warm-O-Rama
Dynamic stuff

Tha Thang
In groups of two, one partner stayed to complete an exercise while the other ran 50 yards to do something else. Seven stations as follows.
150 plank jacks and 20 coupon curls.
300 mountain climbers and 5 broad jumps.
200 LBC’s and 5 burpees.
150 squats and 4 tire flips.
150 mercans and 20 leg kicks.
200 side straddle hops and 10 box jumps.
200 coupon presses and farmers walk.

Also, Ollie said he was coming but backed out when he heard we were doing tires and burpees. Just sayin!

End in COT

Location: Gridlock
Date: 2020-10-17
Weather: 35 and clear!

Q: Sous Vide
PAX: 19 – All Wet, Purple Rain, Piggy, Pee Wee, Splash Down, Possum, Wally World, 49er, Ricky Bobby, Ronaldo, Incognito, Axeman, Sous Vide, Radio, Yanni, Oshag, Hanz&Franz, Mr. Hand, Lincoln Log, Obadiah (DR), Hertz

Warm-O-Rama
Mosey to basketball court. Hillbillies, copperhead squats, grass grabbers, shuffle, high skipping, lunges and Frankensteins.

Tha Thang
1. 21’s with burpees for penalty 3x
2. Mosey to coupons. Pair up at bottom of hill. 1 farmer carry coupons to top of hill and do 10 mercans while 2 does mountain goats. Round 2- farmers with lfbc’s. Round 3-farmers with no surrenders. Round 4- farmers with plank jacks. Round 5- farmers with shoulder taps.
3. Mosey to scoreboard. In groups of 3, sprint relay up and down the hill during the length of 1 song.
4. Mosey to parking lot. In groups of 5, flip the tire the entire length of the parking lot.
5. Welsh dragons.

End in COT

Location: Gridlock
Date: 2020-09-08
Weather: Nice. 65 and not as humid.

Q: Sous Vide
PAX: 8 – Sous Vide, Oshag, Ollie, Possum, Mister Slate, TLC, Boo Boo, 49er, Muck, Santa’s Little Helper

Warm-O-Rama
10 ssh, 10 flings, 10 seal jumps, 10 copper head squats, 10 mountain climbers, 10 lunges, leg kicks, knee hugs, high skips.

Tha Thang
Jack knife sit ups, Spider-Man merkins, cherry pickers. 35 sec. 5 sec rest. 2 rounds.

Side plank reach through, side plank hold, mountain climbers, low merkin hold, 30 sec each no rest 2 rounds.

Break dancers, hollow body rock, merkin to power ups for 40 sec, 10 sec rest. 2 rounds.

11’s of merkins and big boys running 100 yards in between.

End in COT

Location: Gridlock
Date: 2020-08-11
Weather: 68 and soupy

Q: Sous Vide
PAX: 4 – Sous Vide, Muck, Possum, Axeman

Warm-O-Rama
10 ssh
10 flings
10 seal jumps
10 squats
10 hillbilly
10 imperial walkers
10 mercans
10 Superman’s
20 leg kicks
20 small jumps

Tha Thang
In pairs
Station 1- 200 mercans while partner runs 25 yds and farmer walks two coupons another 25 yds.
Station 2- 400 ssh, 50 yd run with 12 plank jacks
Station 3- 200 squats with 20 leg raises.
Station 4- 300 American hammers with 4 burpees.
Mosey one lap around parking lot and finish with a two minute plank.

End in COT

Location: Gridlock
Date: 2020-08-08
Weather: Sunny, cooler and awesome!

Q: Sous Vide
PAX: 9 – Sous Vide, Oshag, Radio, Toto, Incognito, Ronaldo, Hertz, Possum, Yanni

Warm-O-Rama
Only because Oshag complained.

Tha Thang
Using the clues we found we mosied around the park completing various exercises. Exercises had to be completed to get the next clue. 1000 merkins, 500 step-ups, 1000 curls, 1000 squats up and down the hill, 1000 SSH’s, 10 incline sprints, 2 min. Plank and a round of Mary.

End in COT

Location: Gridlock
Date: 2020-07-14
Weather: Cool and clear

Q: Sous Vide
PAX: 8 – Sous Vide, Backdoor, Raquel, Lincoln Log, Oshag, Incognito, Muck, 49er

Warm-O-Rama
10 ssh, flings and seal jumps. 10 squats. Some dynamic stuff back and forth.

Tha Thang
Mosey to football field that was wet, dark and sprinklers were active. There were 4 flags, one in each corner of the field. Start with 20 burpees at first corner, jog 120yds to next flag and did 19 burpees, jog 50 yds and did 18 burpees etc. until down to 1 burpee. Mosey back to parking lot. In total we ran about 1 mile and did 210 burpees.

End in COT

Location: Gridlock
Date: 2020-06-29
Weather: Rainy, lightening, thunder but warm.

Q: Sous Vide
PAX: 3 – Sous Vide, Possum, Muck

Warm-O-Rama
None

Tha Thang
We rucked first 45 minutes.

End in COT

Location: Gridlock
Date: 2020-06-16
Weather: 55 and awesome

Q: Sous Vide
PAX: 6 – Sous Vide, Oshag, Raquel, Muck, Boo Boo, Incognito

Warm-O-Rama
Dynamic warm-up

Tha Thang
Took a mosey to the big hill by LCA. Walk down hill, sprint all out up the hill, 5 burpees 5 times. Mosey to scoreboard and did 5 sprints up the hill with 10 merkins up top 5 times. Mosey to basketball ball court and did 11’s. LBC’s and Catalina Wine Mixers. Mosey back to flag.

End in COT

Location: Gridlock
Date: 2020-03-23
Weather: 47 and dry

Q: Sous Vide
PAX: 5 – Sous Vide, Axeman, Oshag, Zebra, Boo Boo

Warm-O-Rama
10 SSH, 10 Seal Jumps, 10 Imperial Walkers, shuffles down and back, high skipping down and back, Frankensteins down and back.

Tha Thang
Ran 4 laps around the big parking lot which came to 9.something of a mile. Then completed 20 rounds of 5 Big Boy Sit-ups, 10 Mercans and 15 Air Squats. Finished with 9.something of a mile.

End in COT

Location: Gridlock
Date: 2020-03-05
Weather: 35 and clear

Q: Sous Vide
PAX: 7 – Sous Vide, Axeman, Muck, 49er, Madoff, Raquel, Bagman

Warm-O-Rama
10 SSH, 10 flings, 10 seal jumps, 10 squats, 10 hillbillies, 10 imperial walkers, 5 mercans, 20 small jumps

Tha Thang
Mosied to football field and each grabbed a coupon and took it to the bottom of the hill at the scoreboard. In groups of two, one person did mountain climbers while the partner carried both coupons to the top and did 5 mercans. Then carried them back down and did 5 mercans. Partners switched. We did this 5 times each. Next, mosied to basketball court and did 11’s of burpees and plank jacks. Mosied back to parking lot and did between 5 and 10 hill sprints.

End in COT

Location: Gridlock
Date: 2020-03-02
Weather: 52 and perfect.

Q: Sous Vide
PAX: 6 – Sous Vide, Boo Boo, Oshag, Madoff, 49er, Axeman

Warm-O-Rama
10 SSH, 10 Flings, 10 Seal Jumps, 10 Squats, 10 Hillbillies, 10 ?, 20 Small Jumps.

Tha Thang
Starting in the covered entrance, half of the group flipped the tire while the other three ran down to the far curb and back. This continued until 100 tire flips had happened. Next we got in groups of two and completed 100 inverted leg raises while running to the curb. Then 100 Mercans, 100 single leg squats, 100 dips, 100 LBC’s.

End in COT

Location: Gridlock
Date: 2020-02-10
Weather: 47 and rain. Perfect weather!

Q: Sous Vide
PAX: 4 – Sous Vide, Axeman, 49er, Boo Boo

Warm-O-Rama
10 SSH
10 Hillbillies
10 Seal Jumps
10 Imperial Walkers
10 Squats
10 Flings
20 Frankensteins
20 Small Jumps

Tha Thang
Starting in one corner of the large parking lot, we ran to the next corner and did 15 burpees. Ran to the next corner and did 15 coupon squats. Ran to the next corner and did 15 SSH’s. Ran to the next corner and did 4 flips of the tire. Repeat but this time 14 of everything etc. We completed 7 rounds for totals of about a mile and a half running, 84 burpees, 84 coupon squats, 84 SSH’s and 28 tire flips.

End in COT

Location: Gridlock
Date: 2020-01-20
Weather: Like, really cold! 15

Q: Sous Vide
PAX: 2 – Sous Vide, 49er

Warm-O-Rama
20 ssh, 20 hillbillies, 10 squats, 10 lunges and 20 leg kicks.

Tha Thang
Mosey to scoreboard and did 10 hill sprints to get the blood flowing. Mosey back to flag and complete a set of blackjack. Merkins and LBC’s.

End in COT

Location: Gridlock
Date: 2019-12-30
Weather: Windy, warm and dry. 50 degrees

Q: Sous Vide
PAX: 4 – Sous Vide, Lansbury, Boo Boo, Axeman

Warm-O-Rama
10 ssh, 10 seal jumps, 10 squats, 20 Frankensteins, 10 lunges. Finished with ladder work. Went through the ladder and jogged back to beginning 8 times.

Tha Thang
Groups of two with 4 stations. 1. 200 merkins with 10 kettle bell swings. 2. 600 jump ropes with 4 tire flips. 3. 200 hex bar deadlifts (135 lbs) with 10 leg lifts each leg. 4. 200 med. ball slams (20 lb) with 5 hurdles to jump on the way to the other end, 1 burpee and 5 more hurdles to jump on the way back. While one partner started on the main exercise the other partner jogged 50 yards to do the other part.

End in COT

Location: Gridlock
Date: 2019-12-09
Weather: 52, clear and nice

Q: Sous Vide
PAX: 5 – Sous Vide, Incognito, Axeman, Madoff, Boo Boo

Warm-O-Rama
10 SSH, 10 flings and 10 seal jumps. 10 squats. High skipping, lunges, shuffles and knee hugs.

Tha Thang
Four stations set up. 1. Is 200 merkins while the partner runs 50 yds. And does 4tire flips. 2. 200 squats while partner runs and does 20 American hammers. 3. Is 200 curls while partner runs and does 20 plank jacks. 4. Is 300 SSH while partner runs and carries two coupons for 25 yds. We finished with 10 accelerated sprints of 40 yds. Up hill.

End in COT

Location: Gridlock
Date: 2019-12-07
Weather: Low 30’s and clear

Q: Sous Vide
PAX: 14 – Sous Vide, Olaf, Ricky Bobby, Kisses, Mr. Hand, Lincoln Log, Ollie, 49er, Axeman, My Boy Blue, Red Flanders, Radio, Ooze, Hertz

Warm-O-Rama
10 side straddle hops, flings and seal jumps. 10 squats, 10 Frankensteins.

Tha Thang
All 16 people drew a poker chip to determine teams of four. Each team got a 200lb tire and flipped it roughly 200 yards while teammates held a plank. First team to finish chose an exercise for the three losing teams. Each team ran 40 yards up hill in the parking lot one at a time to get two puzzle pieces while the other three teammates did merkins, LBC’s and coupon curls. First team to complete the puzzle chose the exercise for the three losing teams. Next we mosied to the football field and played a game of tag called Bridge Tag. Each team acted as taggers. Finally, we split into two teams of 8 and did a best of five tug o war.

End in COT

Location: Gridlock
Date: 2019-11-18
Weather: 40 and calm

Q: Sous Vide
PAX: 4 – Incognito, 49er, Sous Vide, Axeman

Warm-O-Rama
Very extensive dynamic warm-up.

Tha Thang
In groups of two, one partner flipped the tire three times while the other partner did plank jacks and then both switched. We did this the entire length of the lower parking lot. Once we reached the far end, we did five hill sprints. At the top of the hill on a curb we did a push-up rotation with 5 push-ups at each 12, 3, 6 and 9. We then went to the brick wall and did 20 donkey kicks followed by a mosey to the flag.

End in COT

Location: Gridlock
Date: 2019-10-28
Time: 05:30 am
Weather: 45 and clear

Q: Sous Vide
PAX: 8 – Sous Vide, Incognito, Axeman, Lansbury, Madoff, 49er, Radio, Zebra

Warm-O-Rama
Dynamic stuff

Tha Thang
We did three laps around the big parking lot. Each lap contained many exercises.
Lap 1 – welsh dragon to 10, 30 lunges, mosey to far corner, three hill sprints, 20 coupon curls at corner, mosey to shelter entrance and did 20 donkey kicks against wall, mosey to next corner for a 1 min plank then three hill sprints. Lap 2- 10 Catalina wine mixers, 10 standing broad jumps, mosey to far corner and do three hill sprints. Next corner do 10 man makers and mosey to shelter entrance and do 20 dips. Mosey to last corner and do 1 min plank and three hill sprints. Lap 3- 20 merkins, 40 bear crawls and mosey to far corner, 40 curb step ups and 1 hill sprint. 20 curls and mosey to entrance with 10 donkey kicks and 10 dips. Mosey to 1 min plank and finish with one sprint.

End in COT

Location: Gridlock
Date: 2019-10-14
Time: 05:30 am
Weather: 47 and perfect!

Q: Sous Vide
PAX: 5 – Sous Vide, Incognito, Axeman, Zebra, 49er

Warm-O-Rama
Various dynamic movements

Tha Thang
1. Jog to coupons and do 20 curls. Grab a second coupon and farmers walk 100 yds.
2. Get to curb and do a wheel of merkin 3x. Finish with 20 curls.
3. Farmers walk to basketball court. Split up into teams and do a William Wallace with one round of side straddle hops and one round of mountain climbers. Finish with 20 curls.
4. Farmers walk to parking lot and do 1 Welsh Dragon to 10.
5. 5 hill sprints with 10 curls in between.

End in COT

Location: Gridlock
Date: 2019-09-16
Time: 05:30 am
Weather: Pleasant

Q: Sous Vide
PAX: 7 – 49er, Incognito, Lansbury, Ronaldo, Axeman, Madoff, Sous Vide

Warm-O-Rama
Dynamic movements

Tha Thang
An 11 of mercans and plank jacks then another 11 of squats and big boy sit-ups. Finished off with 10, 40 yard incline sprints.

End in COT

Location: Gridlock
Date: 08-19-2019
Time: 05:30 am
Weather: Hot and sticky

Q: Sous Vide
PAX: 5 – Sous Vide, Madoff, Lansbury, Axeman, Dough Boy (DR)

Warm-O-Rama
Series of dynamic stretches.

Tha Thang
In pairs. We had four different stations. One person ran 50yds and did some Mary while the other partner did a number of exercises. 1: 200 curls 2: 200 squats 3: 200 mercans and 300 side straddle hops.
We finished with 10 40yd sprints.

End in COT

Location: Gridlock
Date: 08-05-2019
Time: 05:30 am
Weather: Slightly cooler and less humid. Clear skies!

Q: Sous Vide
PAX: 7 – Genesis, Sous Vide, Axeman, Incognito, Lansbury, 49er, Madoff

Warm-O-Rama
Did some dynamic warm ups with high skips, shuffle ect and then some side straddle hops, squats and so on.

Tha Thang
Started at one end of the parking lot and did 10 explosive mercans, 10 coupon curls and 10 standing broad jumps with 2 tire flips and a 20 yd. pallet push down and back. Once completed, jog to other end of parking lot and back. Then do 9 of everything jog down and back. 8 of everything ect.

End in COT

Location: Gridlock
Date: 07-08-2019
Time: 05:30 am
Weather: Warm, humid and clear=perfect

Q: Sous Vide
PAX: 5 – Sous Vide, 49er, Lansbury, Incognito, Axeman

Warm-O-Rama
After a mosey to the basketball courts, we did an extensive warm up consisting of 20 dynamic exercises.

Tha Thang
We ran to the scoreboard and did 10 hill sprints. From there, some kind person left four orange cones 50 yards apart in a square with a giant tire in the middle of the square. At cone 1 you had to complete 10 merkins then run to the center and flip the tire. We then ran to cone 2 and did 10 BB sit-ups returning to the tire for another flip. Cone 3 was 10 squat jumps and cone four was 10 SS hops. When that was completed you started over doing 9 of each and so on.

End in COT

Location: Gridlock
Date: 06-10-2019
Time: 05:30 am
Weather: Muggy and overcast

Q: Sous Vide
PAX: 6 – Sous Vide, Axeman, Oshag, Water Bucket, Lincoln Log, Incognito

Warm-O-Rama
10 ssh, 10 seal jacks, 10 flings. 10 copper head squats, shuffles, high skipping, quad pulls.

Tha Thang
Jogged to the nearest coupons and did 20 curls. Using one of the coupons and a curb about 30ft apart we did the Ascending Curb Crawl. Starting on the curb with feet on it we did 1 Mercian then bear crawled to the coupon and did 2 Mercains. Kept going until we reached 13 mercans. Finished with 20 curls. Then jogged to the scoreboard and did 10 hill sprints. Then, jogged to the bleachers and each got 2 coupons. Started with 20 curls and then carried both blocks down the hill and did 1 big boy sit up. Carried the blocks back up the hill and did 2 bb sit-ups and so on to 10. Finished with 20 curls. Jogged back to starting spot.

End in COT

Location: Gridlock
Date: 02/27/2019
Time: 05:30a – 06:15a
Weather: 34 Degrees and Calm

Q: Sous Vide
PAX: 5 – OG, Oshag, Count Chocula, Sous Vide and Fast & Easy (DR from Knoxville)

WARMUP

• SSH – 10 IC
• Seal Claps – 10 IC
• Cross Jacks – 10 IC
• Sous Vides (Mountain Climbers) – 40 OYO
• Shoulder Stretches 
• Sous Vides

the thang

Roll Tire and mosey to Bball couts

4 cones setup around from side line of 1st court to 1st sideline of second court.

Start Rounds.

ROUND 1 – At Cone 1 do 15 SSH, Bear crawl entire first court (side to side), run to Cone 2, do 15 merkins, run to COne 3, do 15 Squats, run to basketball court sideline, bear crawl to Cone 4 and do 15 LBCs, then Run back to Cone 1.

ROUND 2 – Repeat with 14 Reps per movement.

Repeat to Round with 1 Rep per movement.

Addition – We rotated flipping the tire 5 times. OG started, so he’d flip 5 times then continued with exercises. Then next person would start flipping when they got to tire. This would continue until all rounds have been completed. For those that finished first, start with 16 – 20 per round until all are done.

cot